What are healthy breakfast options

Despite its advantages, breakfast is not the most important meal of the day

Breakfast can help you maintain nutritional balance throughout the day.

It is often associated with beneficial effects such as weight loss. But it's okay to skip breakfast too.

What you eat throughout the day is more important the time.

Breakfast is often referred to as the most important meal of the day. And there is certainly evidence that it can be good for you. Still, it's okay not to have breakfast. It is more important that you eat whole foods with vitamins and nutrients that will keep you energized throughout the day - regardless of whether you start eating in the morning or not.

Is it okay to skip breakfast?

Ultimately, whether or not you should skip breakfast depends on your goals. Breakfast has been linked to several health benefits, such as weight loss or generally a healthy weight, stable blood sugar levels and a lower risk of cardiovascular disease. And research also suggests advantages for cognitive functions and, among other things, a connection with better academic performance.

But: skipping breakfast is also associated with positive effects such as weight loss. Research has shown, for example, that this can reduce total daily calorie intake. And some people also skip breakfast as a form of intermittent fasting. This form of fasting in particular is associated with positive effects such as a lower risk of chronic diseases - including cardiovascular diseases or cancer - and better blood sugar control.

However, you don't necessarily have to skip breakfast for the benefits of intermittent fasting. It is also possible to eat earlier in the day and fast in the evening. The evening and night time may even be a better time to go without food, as some research shows that people consume more calories and more junk food with such late meals.

So there is a very unclear study situation on breakfast, which is why it is difficult for experts to conclusively determine whether a morning meal is really the best for your health. It should also be noted that most studies of breakfast are observational and do not necessarily separate cause and effect. So such a study can find out that healthier people tend to eat breakfast. But it is unclear whether breakfast is the root cause for it is that these people are healthier, or whether it is just a common habit in healthy people - while the reasons for their health actually lie completely different.

Why breakfast isn't the most important meal of the day

So when considering whether to have breakfast, you better focus on what your needs are. “The timing of your day depends on your schedule and your digestion. Some people should eat earlier and some may not be hungry in the morning, ”says Taub-Dix, dietician and nutritionist.

For your weight and general health, it is more important What and how much you eat as when. “My favorite word is balance and that makes a big difference,” says Taub-Dix. Some scientific reviews have found that studies tend to overestimate the importance of breakfast. Reliable data that show a clear benefit of the meal, on the other hand, are limited.

While some studies have shown that breakfast can improve mental and physical performance in the morning, it is always compared to staying hungry. There is little evidence, however, that there is any benefit in getting enough to eat overall. If you skip breakfast - whether on purpose or by accident - it is important that you eat nutrient-rich meals for the rest of the day. This ensures that your body is properly taken care of. The Mediterranean Diet and the DASH Diet are considered by nutritionists to be the healthiest eating plans.

A healthy breakfast consists of unprocessed foods with proteins, fiber, and healthy fats

Taub-Dix recommends eating a combination of protein and complex carbohydrates to keep the muscles and brain energized. In addition, healthy fats should be added so that you feel more satisfied after eating. Some examples of balanced breakfasts from a DASH diet are oatmeal with almond butter and berries, yogurt with fruit and nuts, or whole-grain toast with eggs, cheese and vegetables. Alternatively, there are various healthy breakfast options as part of a Mediterranean diet.

Above all, avoid highly processed foods like sweetened cereals or packaged pastries and muffins. They often contain a high proportion of added sugar and therefore lead to cravings or energy lows later in the day. “So many people grab a muffin or a pastry, but they don't really satisfy you,” says Taub Dix. “It can happen that you lie with your head on your desk at lunchtime.” Instead, he prefers to use complex carbohydrates. Whole grain cereals, for example, have a high proportion of fiber and are digested more slowly - which makes them more filling and important for a healthy intestinal flora.

Overall, there are no definitive arguments for or against breakfast - although it is so often associated with weight and energy benefits. You can therefore decide according to your personal preferences whether you want to have breakfast or not. "Eating throughout the day makes it easier for you to meet your needs," says nutritionist Taub-Dix. "But if you prefer and know how to balance the rest of your day, there is no rule that you have to have breakfast."

This article was translated from English by Steffen Bosse. You can find the originalhere.